WARM UP – MOBILITY
Big dynamic joint warm-up + thin band press / pull activations
Kettlebell warm-ups: Halos, presses, windmills, swings etc.
Beat swing / Ring swing / Wall walks / HS holds or shrugs
Review Ring muscle-up & HSPU technique then warm-up / practice some reps or progressions.
WOD A
NATE
20 min AMRAP:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32/24kg
— OR —
NATE – SCALED
20 min AMRAP:
4 Burpee Pull-ups
4 Handstand push-ups
8 Kettlebell swings 24/16kg
WOD B
0-100 REAL QUICK
Complete for time with a partner.
100 burpees with a lateral jump over your partner holding an elbow plank.
—
Each “resting” partner must be in an elbow plank the whole time the other partner is completing burpee reps. Switch working athlete as needed but you must do 50 burpees each.
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
